Are Movement Imbalances Bad?

Are movement imbalances inherently bad? What exactly are they? Let’s dig deeper into the subject and see if you should be changing your weightlifting regime.

Movement imbalances have been a topic of discussion within the fitness and wellness community for quite some time. Many individuals, from athletes to casual gym-goers, have expressed concerns about bilateral asymmetry of movement. In this article, we will delve into the concept of movement imbalances, differentiate between clinical and subclinical imbalances, and explore potential strategies for addressing them.

Movement imbalances occur when there is a noticeable discrepancy in the way one side of your body moves compared to its counterpart, often leading to compensatory adjustments during exercise. These imbalances are relatively common and distinct from muscle imbalances, which involve differences in strength between opposing muscle groups.

The root of movement imbalances typically lies in variations in strength or flexibility between the two sides of your body. For instance, you might observe one arm taking the lead during a push press or find yourself leaning more on one leg while squatting.

An alternate term for movement imbalances is “bad alignment,” highlighting the deviation from symmetrical movement patterns.

The term “bilateral asymmetry of movement” serves as a more intricate and impressive expression for referring to movement imbalances.

With that being said, how can we know if movement imbalances are bad? For that, we turn to the expertise of none other than Mike Israetel. Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

Are Movement Imbalances Bad?

Movement imbalances refer to bilateral asymmetry, where one side of the body moves noticeably differently than the other. This can manifest in various ways, such as leaning more on one leg during squats, uneven toe pointing during lunges, or asymmetrical elbow positioning during bench presses. Identifying these imbalances is crucial, as they can impact performance, increase the risk of injury, and affect overall movement quality.

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Clinical vs. Subclinical Movement Imbalances

Before addressing movement imbalances, it is essential to categorize them into clinical and subclinical grades. Clinical grade imbalances cause significant dysfunction or pain, making everyday activities and lifting challenging. On the other hand, subclinical imbalances, while still present, do not result in pain or dysfunction. Understanding the severity of the imbalance is crucial for determining the appropriate course of action.

Addressing Clinical Grade Imbalances

If you identify a clinical grade imbalance causing pain or dysfunction, seeking the guidance of a sports medicine doctor is paramount. Complex issues may require professional diagnosis and treatment, which cannot be effectively addressed through generic rehabilitation videos. Medical professionals can uncover underlying structural issues, such as scar tissue impinging on nerves, and provide tailored solutions, including surgery if necessary.

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Addressing Subclinical Grade Imbalances

When dealing with subclinical imbalances that are not causing pain or dysfunction, individuals have several options. One approach is to simply ignore the imbalances if they are not affecting performance or well-being. Research indicates that not all imbalances lead to injuries, and many individuals live with minor imbalances without any adverse effects.

If opting to address subclinical imbalances, a strategic approach involves technique “renorming.” This entails reducing the load and relative effort, focusing on perfecting balanced movement patterns, and gradually increasing intensity over time. By prioritizing form and symmetry during exercises, individuals can retrain their bodies and potentially reduce or eliminate subclinical imbalances.

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Considerations for Competitive Athletes

Competitive athletes should be mindful of when to implement technique renorming. It is advisable to focus on relearning techniques during the offseason, as close to competition, the priority shifts to maximizing force production. During the competitive season, the emphasis should be on maintaining well-established techniques to ensure optimal performance.

Isolation Work for Imbalance Correction?

The question of whether to incorporate isolation work for the less contributing side arises when attempting to correct imbalances. However, it’s essential to recognize that imbalances may not solely stem from muscle weakness. Neural programming, compensations for leverages, or compensating for imbalances elsewhere in the kinetic chain can all play a role.

If isolation work is considered, it is crucial to drop bilateral work to maintenance volume and focus on unilateral exercises for the imbalanced side. This approach, combined with targeted effort, may lead to improved symmetry over time. However, it is not a guaranteed solution, and careful consideration of the specific circumstances is necessary.

Whether a movement imbalance is bad and you should try to fix it depends on the severity of the muscle imbalance.

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How to Make Your Training More Functional

In summary, see below this table and when you should do isolation exercises on your weaker side.

Should you do isolation exercises for your weak side?

If you notice you have a movement imbalance, whether on your legs or your arms, doing isolation exercises for the weaker side might not be the solution to the asymmetry.

The movement imbalance might be caused by:

• Insufficiently large muscular tissue
• Neural programming
• Compensating for a different asymmetry

Which means isolation exercises aren’t necessarily the answer or solution. You can try them however, just know that it’s not guaranteed to fix the movement imbalance, and that you should continue to include bilateral and compound exercises to your training to maintain strength on your leading side.

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In conclusion, understanding and addressing movement imbalances requires a thoughtful and individualized approach. Distinguishing between clinical and subclinical imbalances is crucial for determining the appropriate course of action. Seeking professional medical advice for clinical imbalances is paramount, while individuals with subclinical imbalances can choose between accepting them, focusing on technique renorming, or exploring targeted isolation work. Regardless of the chosen path, prioritizing movement quality and symmetry is key to long-term health and performance.

For a better grasp of everything that was mentioned above, but with more details and a bit of humour, you may watch Mike Israetel’s video below in which he digs deeper into the subject and what you can do about it.

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How to get started with strength training

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If you are new to strength training, it is important to start slowly and gradually increase the intensity and duration of your workouts over time. It is also important to learn how to perform exercises correctly to avoid injury.

Here are a few tips for getting started with strength training:

• Start with bodyweight exercises, such as push-ups, pull-ups, and squats. Once you have mastered these exercises, you can add weights.
• Use a variety of exercises to target all of the major muscle groups. This will help you to develop a well-rounded physique.
• Focus on compound exercises, which work multiple muscle groups at the same time. Compound exercises are more efficient than isolation exercises, which only work one muscle group at a time.
• Lift weights that are challenging but allow you to maintain good form.
• Perform 2-3 sets of 8-12 repetitions for each exercise.
• Rest for 1-2 minutes between sets.
• Strength train 2-3 times per week.

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Safety tips for strength training

Strength training is generally safe, but there are a few things you can do to minimize your risk of injury:

• Warm up before each workout with 5-10 minutes of dynamic stretching.
• Cool down after each workout with 5-10 minutes of static stretching.
• Use proper form when performing exercises.
• Lift weights that are challenging but allow you to maintain good form.
• Listen to your body and take breaks when you need them.

To conclude, Strength training is an essential part of any fitness routine. It has a wide range of benefits for both physical and mental health. If you are new to strength training, start slowly and gradually increase the intensity and duration of your workouts over time. Be sure to learn how to perform exercises correctly to avoid injury.

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